Midline Madness Metcon (8 Rounds for reps) 8min EMOM 20 Russian Twist 45/25 40 Flutter Kicks Metcon (Time) 40-30-20-10 PVC pipe Sit Ups DB Push Press 35/25 400m Run RX+ (GHD Sit Ups)-(50/35) LvL 3: (25/20) LvL 2: (20/15) LvL 1: (15/10)
Strength + MetCon Bench Press (8×8(Across) + 15 Banded Push Downs 12min Cap) Metcon 15min EMOM 5 Deadlifts 95/65 7 Hang Power Cleans 9 Thrusters LvL 3: (95/65) LvL 2: (75/55) LvL 1: (45/35) Warm-up – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring) – 100
Manic Mondays Dirty Thirty (Time) For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lbs) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lbs) 30 Back Extensions 30 Wall Balls (20/14 lbs) 30 Burpees 30 Double-Unders Beginner 30 Box Jumps (12 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (26/15 lb)
Saturday Community Wod Metcon (Time) Buy in: 200 Meter Run 4 RDS Cindy(5 pull-ups, 10 Push-ups, 15 Air Squats) 3RFT 10 Partner Deadlifts@315/225 10 DB Squat Cleans@35/25 10 Opposing Side Bar Facing Burpees Cash out: 4RDS Cindy 200 M Run I go, you go on the DB Squat Cleans(ea athlete will do 10 squat cleans)
Hero WOD Roney (Time) 4 Rounds for time of: 200m Run 11 Thrusters, 135# 200m Run 11 Push Press, 135# 200m Run 11 Bench Press, 135# In honor of Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 Warm-up Mobility Cash Out: – 2min Assault
